"I'm just starting to exercise. Can you tell me how many days per week I should be working out and what types of workouts I should be doing?
P.S. I have no injuries, but need to lose about 20 pounds and want to see some muscle definition."
Congrats on your decision to become physically active!
All exercise programs should be include the following three elements:
* cardiovascular training
* strength training
* flexility and balance training
During the first month of a new exercise program, focus on consistency rather than volume. Set aside three days to get your workouts in. Each workout should be no longer than 60 minutes and should include all three elements listed above.
Try starting with a light warmup. Choose your favourite cardio machine and move at a pace sufficient to make you feel a little warm and elevate your heart rate slightly. Stay at this pace for 5-7 minutes.
After 7 minutes, increase your pace or intensity, so that you begin to sweat and start breathing more heavily. Maintain this intensity until you hit the 15-20 minute mark. Slow down to your initial pace for another 5 minutes before getting off.
The next 20 minutes of your workout should be spent in the free weights section of the gym. Practice body weight versions of squats and lunges. Add dumbbell shoulder presses, bicep curls and rows. Try some pushups and planks. Ask for assistance from the gym attendant or hire a personal trainer to set up a program that targets your specific needs.
Spend the remainder of your hour stretching and working on balance. Bosu and stability balls are fantastic balance tools. For some people, simply standing on one foot and closing their eyes is balance challenge enough!
By the end of the month, your body will be ready to take on bigger challenges. Good luck!